4n4 tips (backed by science)!!!
Figured I would make one of these since they really help me out!
In order to make f4sting easier, switch to a d1et with more protein or a keto d1et.
Most people have a d1et that is high in carbs. This means that most of the energy they burn is readily-available glucose instead of fatty acids or ketones.
When f4tty acids are used for energy, they turn into ketones which is a process that takes longer and makes you feel fuller. It also burns b0dy f4t. When glucose is used for energy, itās depleted within 24 hours AT MOST and usually around 8 hours. This will lead to severe cravings, especially for high carb f00ds.
But by following a high protein d1et, a keto d1et, or by going through long periods of f4sting before your body will get more used to using the f4tty acids and help lessen cravings.
When your body gets accustomed to receiving f00d at the same times every day grellin spikes. The hormone grellin is responsible for many feelings of hunger. It has been shown that grellin will spike at the times that breakfast, lunch, and dinner are usually 3aten, making you hungry. By making your meals irregular you can help avoid severe grellin spikes. This also means that the more you f4st, the less hungry you will feel (in general) because grellin will not spike since youāre not 3ating meals.
If you feel hungry, wait 2 hours.
Itās been shown that the spike in grellin (the hunger hormone I talked about above) is short-lived. About 2 hours after the initial spike in grellin, it will even back out to normal levels so your appetite will drop as well.
Only f4st for 3 days max.
I know I know. But hear me out: after about 3 days you stop burning b0dy f4t and are instead burning muscle. Thatās fine if your overall goal is to l0se we1ght but if youāre going for that toned sk1nny look that you see in a lot of th1nspo, then stop. If youāre very overweight you can maybe go for a little longer, about 1 more day before you stop burning f4t but thatās it. If youāre really lean already, then you will start burning muscle instead of f4t in even less time than 3 days, maybe closer to 2.
Just a side note but due to autophogy (essentially the breakdown of old, less functional cells) f4sting for 3 days can help reduce inflammation, boost your immune system, and potentially even slow down acne, wrinkles, and age spots. However these effects ONLY last for about 3 days before they stop and the negative parts of f4sting kick in.
Take your vitamins and minerals.
Iām sure youāve heard this one before, but seriously. A few days without food gives you an immune boost but longer than that and your immune system begins to weaken severely, leading to more serious infections and sicknesses. Even something like a common cold can take you down. And itās hard to keep up the 4n4 lifestyle if youāre sick all the time.
Get everything you need to done in the first 3 days of a f4st.
If youāre going to f4st longer than 3 days (which I donāt recommend), try to get anything important done in the first 3 days. Homework, readings, slideshows, meetings, and even friend hang outs should be done within the first 3 days of a f4st. During this time your body will experiences higher rates of neurogenesis (growth and development of new brain cells and nerve tissues) in the brain, which has been linked to clearer focus, improved mood, and better memory. So set yourself up for an easier rest of the f4st by getting things done ahead of time during this period.
Sorry if any of the censoring was annoying, Iām paranoid about getting t worded. If you want more of these or have any questions just lmk!
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